- Stand up straight with feet shoulder width apart, holding the kettlebell in front of your pelvis.
- Keeping arms straight, raise the kettlebell slightly higher than head level.
- Return to the starting position and repeat.
- Stand with feet shoulder width apart holding a kettlebell with one hand at your side.
- Keeping your arm straight, swing the kettlebell up and out, away from your body to around head height, holding on to the kettlebell firmly so it does not change position in your hand.
- Return to the starting position and repeat.
- Lay on an incline bench and let your arms freely.
- Lateral raise your arms straight out to the side until your arms are about parallel with the ground.
- Lie on a flat bench, grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Slowly lower the dumbbells to your chest, keeping your elbows bent and close to your body.
- Once the dumbbells reach your chest, pause for a moment and then press them back up to the starting position.
- This variation is much easier on the shoulder joints.
